The Garner Report

Weight gain during the holidays is something we would all like to have a stronger grip on. 

We want to enjoy ourselves with friends and family, but, what are the ways we can do that while minimizing the ill-effect it may have on our health and fitness goals?

In this episode, I offer you ten practical tips you can use this holiday season to ensure you both enjoy yourself AND you take better care of yourself. 

Enjoy!

We all like to go out for a few drinks every now and then and we have all been offered very contradicting advice. 

Should we not drink at all?

Is it ok to have some?

Where do genetic, gender, body composition, and current state of health fit in to the picture of alcohol metabolization? 

All of these questions plus many more are answered in this research-packed episode. It's time to finally get a real answer on this one!  

Mental health is something we all struggle with during certain periods of our lives for many different reasons. 

In this episode, I outline the different links that have been made in the scientific literature towards mental health and dietary intake, what nutrients you can use to improve your symptoms, what foods you should stay away from if you struggle with mental health, and a six-step process to become the best version of yourself. 

If this episode helps just one person then I've done my job, hope you enjoy it. 

Keeping your muscle during a fat loss phase is a lot easier said than done.

That's why in today's episode I dispell plenty of the myths that exist in this department of physique transformation and human performance and offer you the exact strategy you need to not lose "weight" -- but start losing more FAT. 

Enjoy!

In this episode, I walk you through six different evidence-based reasons why you should start meditating and explain in simple terms what the real science has to say in this world. 

Meditation is gaining a ton of popularity, but what are the REAL benefits? 

Listen to this podcast because I KNOW it can help you and I KNOW I'm likely going to talk to you about some things you have never heard of before (even if you're really into this stuff). 

Enjoy! 

In this episode, I dive into the research on sleeping and talk about what benefits you can REALLY expect from napping, when is the best time to take a nap, and how long should your naps be (two different lengths are recommended based on your time allowance).

Enjoy! 

In this episode, I take a massive dive into the scientific literature on brain chemistry and it's relationship to nutrition and catch you up to date in a layman's way on what's relevant in 2019. 

Do carbs make you sleepy?

Is the meat and nut breakfast legit?

Can we make diet choices based on neurotransmitter profiles?

What about carbs pre-workout?

All of these questions and many more are answered in this information-packed episode. Enjoy!

In this episode, I outline 10 different science-based reasons why you need to incorporate Omega-3 fatty acids into your diet. 

Fat loss, muscle building, brain health, and specific disease protection are all discussed in fine detail in this short episode and you can expect to leave it knowing more about health enhancement through fatty acid supplementation than 99.9% of the people around you.

In the end, daily recommendations and fatty acid customized protocols are outlined so you have not just the "why" behind your decision, but also the actionable "how" to go with it. 

Enjoy!

In this episode, I DEFEND sugar.

There are two big myths about things like white flour and table sugar that need to die and this podcast is going to set the record straight. 

Insulin resistance, micronutrient availability, human metabolism pathways, and overall recommendations surrounding sugar intake are included in this episode.

If you're in the health and performance game and you care about real science, you're not going to want to miss this one. 

In this episode, I walk you through the 5 "must-avoid" foods that you need to remove from your diet if you want to optimize the function and longevity of your brain health. 

In a previous episode, I told you what the BEST foods for brain health were, but, it's just as important to recognize what the WORST foods are as well so that you can avoid them and always move forward with your goals. 

Cheers to a more energetic and productive you!